Monday October 24
No 4pm Adult Class, Kids Only
- Warm-Up: Banded Shoulder Activation/Wall Walks/Lat Pull Down/DU
- Strength: Strict Pull Ups & Bent Over Rows
- WOD: J.T. – HSPU/Ring Dips/Push Ups
- Comp WOD: Split Jerks
Tuesday October 25
- Warm-Up: Squats/Jumping Squats/Lunges/Jumping Lunges
- Mobility: Wrist/Front Rack/Hips
- Strength: Front Squat 5-5-5 (40/50/60 – Working Set Weight)
- WOD: Box Jump/Wall Ball/Burpee (AMRAP 15)
- Comp WOD: Turkish Get Ups 3-3-3-3-3
Wednesday October 26
- Warm-Up: Burpees/RDL/DU
- Strength: Dead Lift 5-5-5 (40/50/60 – Working Set Weight)
- WOD: Side Hurdles/Power Cleans (3 RFT)
- Comp WOD: 25′ OH Walking Lunge/Plank/Hollow (3 Sets)
JV Kids:
- Strength: Dead Lift 3x
- WOD: 25 Skaters/10 Front Squats (3 RFT)
Thursday October 27
- Warm-Up: Banded Shoulder Activation/Push Press
- Strength: Press 5-5-5 (40/50/60 – Working Set Weight)
- WOD: Cal Row/Jump Rope or DU/HS Hold/Run/Sit Up/Push Press EMO(3)M 24
- Comp WOD: Bench Press 5-3-1 (75/85/95 – Working Set Weight)
Friday October 28
- Warm-Up: DU/Banded Shoulder Activation
- Strength: Snatch EMO(2) 20m
- WOD: Cash In/Out Run – Up & Down the Ladder by 2’s (Sit Ups/Squats)
- Comp WOD: Bench Press 5-5-5 (40/50/60 – Working Set Weight)
JV Kids:
- Strength: Snatch Practice
- WOD: Cash In/Out Run – Up the Ladder by 2’s (Sit Ups/Squats)
Friday Night Lights – Weight Lifting @ 6:30pm
- Warm-Up: Row/Banded Shoulder/Duck Walk/Spidermans/Inch Worm/OHS
- Skill: Snatch, Burgener Warm Up
- WOD: EMO(2)M 3×5 – Sots Press
- WOD: EMO(2)M 3×5 – Heaving Balance
- WOD: 6 Sets – 3 Position Snatch (High Hang/Top of Knee/Floor) 70/80/85%
Saturday October 29
- Warm-Up: Dodge Ball
- Skill: Clean/Snatch
- WOD: “DVB” Run carrying Wall Ball/Wall Balls/Rope Pulls or Climbs
Sunday October 30
- Rest Day
